Blackbird CrossFit – WOD
Shoulder Press (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
EMOM for 0 – 5:00
3 Pull-Ups or Jumping Pull-up (no bands)
5 Thrusters 95/65
Then, with the clock still running…
EMOM for as long as possible (until 10:00)-
5 Pull-Ups or Jumping Pull-up (no bands)
7 Thrusters 95/65
*Stop when you can no longer perform the work within the minute, do not do any more after this.
Metcon (AMRAP – Rounds and Reps)
EMOM for 0 – 5:00
3 Jumping Pull-up (no bands)
5 Wallballs
Then, with the clock still running…
EMOM for as long as possible (until 10:00)-
5 Jumping Pull-up (no bands)
7 Wallballs
*Stop when you can no longer perform the work within the minute, do not do any more after this.
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs